WOD - Sunday, 3.22.2015

Keith hitting his favorite movement!

Keith hitting his favorite movement!

Community Fitness (10am)
(Come with a partner or we'll set you up with someone.  This is a great time to meet people that train during different classes!)

Warm up 

400 meter run
20 wall balls
10 burpees
10 sit-ups
10 strict pullups

(With partner break up reps however)

100 burpees
400 meter run together
100 wall balls
400 meter run together
50 pullups
400 meter run together 
50 weighted sit-ups (45/25)
400 meter run together 

Then --- repeat the same pattern with 200 meter runs

Active Recovery (11am)

1 min on 1 min off doubles or singles for 3 rounds
Behind neck shoulder press with snatch grip work to moderate 10 rep
Then 2 sets 10 reps at 70%


5 rounds for quality

15 push-ups
10 ring rows
200 meter jog
10 pass through

Open WOD 15.4 (12pm)
Please come with a gameplan and ready to go at 12pm.  You will be organized into heats and will be judging one another.  If you are participating in the 12pm class, watching the below standards video is mandatory!


Check out Carl Paoli's awesome video to help you with your HSPU tomorrow!